QTDDTOT

you know the deal

Is it normal that I can lift more on seated dumbbell press than on overhead press? Seated dumbbel press is at 45kg while overhead press is at 42.5kg.

Also, if I'm aiming for powerbuilding (50% strength and 50% hypertrophy) what kind of caloric surplus should I be aiming for to minimize fat gain while maximizing muscle gain? I'm currently doing 250 calories surplus on rest days and about 600 calories surplus on workout days.

What neck exercises yall be doin. Or do they do more harm than good

Today marks my third fail (5/5/4) with 3x5 255lb squat. I am 3 months into regular SS using the SL app, but I lifted on/off for a year before this. Everything else is progressing fine; I'm at 130lb 3x5 OHP, 160lb 3x5 BP (little low imo), and 285lb 1x5 deadlift. I am 6'0 and around 175lbs.

I have two questions: how long did it take you to 1/2/3/4 for reps? And at what point did you start looking at intermediate programs?

Also, do you have any go-to youtube channels for form videos? People who have really got it down?

new to deadlifts. Is it normal to feel a little soreness in the lower back that goes away in an hour or so? I know the load isn't supposed to be carried by the back but I've heard that being new to deadlifting can cause back soreness simply because those muscles aren't developed yet.

I am checking my form, I've had others check it too and my back does stay straight, hips go down before the knees do, etc. I don't deadlift more than 1pl8 at the moment because I'm worried I'm doing something wrong and going to hurt myself (also because dyel).

What does (alternating) mean in this context? Does that mean that the first week I do Overhead Press, then the next week I do a Bench?

Also I'm completely new and leaning towards the overweight side, and have no idea how much weight I can handle. Starting with the bar for absolute shitter beginners is the standard right?

if week 1 was bench monday, overhead wednesday, bench friday, week 2 would be overhead monday, bench wednesday, overhead friday.

If you're heavy you can probably do at least the bar in all lifts. Watch as many form videos as you can for the big lifts and when you're comfortable you can start finding your limits and breaking them.

I went on a tinder date the other day, we kissed goodbye at the end and arranged a new date tomorrow. How do i greet her? Do i kiss her or stay safe with a hug?

Check out the videos made by Rip on youtube. Alan Thrall as some good ones too.

you start an intermediate program when you can no longer progress workout to workout on SS with proper rest and recovery.

The typical male trainee will have a squat in the low to mid 300s for reps, a deadlift in the mid 300s to low 400s, a bench in the 200s, and a press in the mid 100s, high 100s if you're lucky.

It'll take between 4-9 months, maybe more maybe less depending on your genetics.

Is this your first reset on the squat?

>not that unusual, especially if no belt on standing
>titrate calories to effect week-to-week based on lifts, mirror, scale, and waist/neck measurements

Neck harness and/or
> 3 mins on clock, lying with back on ground:
>A. 30 secs: head from neutral position to chin on chest (neck flexion)
>B. 30 secs: from neutral, look left 90 deg, look right 90 deg
>C. 30 secs: from neutral, ear to left shoulder, ear to right shoulder
>^ repeat cycle

But really, gaining weight and getting stronger on the main lifts will do most of the work.